The Y raise comes second in the I, Y, T, A shoulder series: standing tall with your shoulder blades set, raise straight arms up and out into a Y, hold 3 seconds, 10 times.
Not every exercise is for every patient. The ones meant for you carry a check mark on the home sheet your physician fills out; stick to those, morning and evening, every day, unless the sheet gives you a different schedule.
What are the steps for the Y raise?
- Get set: Sitting or standing up straight, let your arms hang with thumbs turned up.
- Move: Pull your shoulder blades back and drop them low. Lift both straight arms on a wide diagonal, up and out, to form a Y. Lower slowly.
- How many: Hold 3 seconds. Do 10.
How does the Y raise help you recover?
It trains the lower trapezius, which pins the shoulder blade in place when the arm goes up high.
The series goes I, Y, T, then A.
Which mistakes should you watch for?
- Shrugging toward your ears.
- Lifting past where it is comfortable.
- Letting your arms drift forward.
When should you stop and call us?
Feeling a stretch, a bit of ache, or next-day stiffness is expected and fine. Stop the exercise and call us if you notice any of these:
- Sharp or stabbing pain
- Pain that jumps 2 or more points above your usual and lasts over an hour
- New numbness, tingling or weakness
- Dizziness or a change in your vision
Call 911 right away for chest pain, fainting or trouble breathing.
Why does your exercise log matter?
Each time you finish your exercises, tick the box on your log, and jot your pain number down once a day. The log rides along to every visit. Your technician adds up your days, has you demonstrate one exercise so form can be checked, and enters that tally in the visit note, right beside the treatments.
What to remember
- Wide Y, thumbs up.
- Blades set, ears free.
- Lift only as high as is comfortable.
Show us you have it: Show us the Y so we can check the angle of your arms. If any part is unclear, ask us to go over it again; there is no limit on that.
Other shoulder exercises in the program
This page belongs to the Gateway Midwest physician-directed physiotherapy program. On Natural Bridge Road, the physician who examined you signs each order, and no treatment runs without a physician on site.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.